Natural seasonings: the best options to replace salt

Excess salt is bad for health and that’s why it ends up being a villain for those who want to maintain a healthier diet. Too much salt can cause high blood pressure and strain on the kidneys. On the other hand, there are several natural seasonings that can totally or partially replace salt in your kitchen.

You don’t need to cut all salt out of your diet. The WHO (World Health Organization) advises that the consumption of salt does not exceed six grams daily. There are many delicious and healthy ways to use natural spices. This will bring many benefits to your health. Keep reading and find out more about this topic!

Top 15 natural spices

Natural seasonings are the best alternative to reduce salt consumption in everyday life. They enhance the flavor of the dish and add more nutrients, vitamins and fiber to your food.

• Garlic: This natural spice that is very common in kitchens has several health benefits. It lowers blood pressure and cholesterol levels and also combines with various foods and eliminates toxins from the body and pathogenic bacteria.
• Onion: Another staple seasoning, onions enhance the flavor of foods and are very rich in potassium, which helps control blood pressure. It also combines with all dishes and helps in the fight against respiratory problems.
• Pimenta: Pepper is popular in many places in Brazil and no wonder. It can be used in poultry, meat, fish and regional dishes. It improves the immune system and helps with digestion. It also speeds up metabolism and this helps with weight loss.
• Ginger: Widely used in Japan, ginger can be used in both sweet and savory dishes. Consumed in juices and also gives flavor to soups, broths and stews. It has diuretic, antidepressant action and combats headache and nausea.
• Lemon: Lemon juice, which must be freshly squeezed, is great for seasoning fish and salads. It is a source of potassium that helps control blood pressure.
• Cilantro: Coriander has a more specific flavor and therefore may not be to everyone’s taste. But it is very good for health because it is a source of vitamins A, C and B. You can use both leaves and seeds to finish dishes.
• Mint: this plant goes very well in seasoning fish, meats and sauces, as well as juices. It is great for digestion, thus relieving intestinal and stomach problems.
• Basil: Basil goes very well in pasta and also in vegetable soup, with tomatoes and all kinds of meat. It improves blood flow and has antioxidant and anti-inflammatory function.
• Parsley: very famous, parsley is well known to those who cook. Whether natural or dehydrated, it gives a light and special flavor to any dish. Fights heart disease and kidney problems.
• Oregano: widely used in dehydrated form, oregano is famous for seasoning pizzas and pasta. But it can also be used in ground meat and poultry. The fresh leaf adds even more flavor to the dishes.
• Turmeric: Turmeric is a natural yellow spice extracted from the saffron flower. Pairs with fish and poultry, rice and pasta. It has an anti-inflammatory effect but it is not recommended to consume high doses as it can irritate the stomach.
• Cardamom: Cardamom seeds originate from India. They can be added to flavor breads and coffee or in sweets, meat and fruit salads.
• Grain mustard: Mustard is healthier when used in grain and the seed has more nutrients than its leaf. It is used in the preparation of sauces for meats, especially pork and fish.
• Black sesame: black sesame has more calcium than common sesame, its main difference. It is a great source of protein and omega-3. You can use it in salads, meats and soups.
• Thyme: Thyme is a very versatile herb and despite not being used much, it goes with any dish. It protects the body from bacteria and relieves digestive and intestinal problems.

These are just a few examples of natural seasonings that you can gradually add to your daily life to replace salt or even to complement your seasonings. A good idea is to mix some of them together to create amazing flavors.

Natural seasonings for meats

There are natural seasonings that give more flavor to meats. They will help you spice up your dishes so they can go beyond salt and pepper. See some options below:

• Chimichurri: This funny-named seasoning is ideal for barbecues. It is very versatile and can also be used in marinated meats. The sauce provides calcium, vitamins A, E, K, B2, fiber, iron and other nutrients.
• Rosemary: Use the entire sprig of rosemary while roasting your red meat or pork. Just be careful not to overdo it because it has a very strong taste. Fights cough, flu and asthma.
• Thyme: ideal for those who like spicier flavors. Used for seasoning and flavoring. Prevents aging by containing antioxidants.
• Star Anise: Star anise goes very well with pork. But because of its strong taste, use it in combination with other seasonings so it doesn’t steal the show. It improves colds and is great for the skin.

Be sure to use these dry seasonings when preparing your meat. New combinations of natural spices can transform your recipes and add more flavor and aroma.

Natural seasonings for chicken

Chicken is present in almost every Brazilian home. It’s easy and quick to prepare. Want to know how to innovate in the preparation of a bird? Check out four seasonings for chicken below:

• Garlic granulated: it is the most common when cooking chicken. It combines well with olive oil and can also be used on ducks and quails. It fights viruses, bacteria and fungi as it is rich in allicin.
• Cumin: special for making grilled chicken, cumin has a striking and particular aroma. It helps in digestion and nutrient absorption.
• Saffron: in addition to flavoring sweets, saffron is ideal for birds, giving the bird a yellowish color. It has anti-inflammatory and antioxidant properties.
• Thyme: This seasoning is especially suitable for chicken because it makes the meat very tender. Helps alleviate symptoms of diarrhea and flatulence.

All these natural dry seasonings are easy to mix. Don’t be stuck with just one of them, make mixtures to enhance the flavor of your chicken even more.

Natural seasonings for fish

Adding more spices to your daily life is also a conscious choice, as they are substitutes for one of the enemies of health, salt. If you’re a fan of fish, take note of these natural seasonings that can’t be missing in your kitchen:

• Marjoram: Often confused with oregano, marjoram will give your fish an incredible aroma. It is an ally in the fight against stress and anxiety.
• Basil: Combined with olive oil, there is no better option for seasoning a fish. It is effective in fighting respiratory problems.
• Oregano: you can use the dehydrated version sprinkled on top of the dish or the leaf in sauces. It also helps in strengthening the immune system.
• Tarragon: This very aromatic seasoning has a delicate flavor and is therefore suitable for fish. It treats menstrual cramps and wards off diabetes risks.

Fish don’t require a lot of work with seasoning. Also remember to season the fish inside, either when preparing the whole piece or separate pieces.

Natural seasonings for vegetables and salads

For vegetarians, the options for natural seasonings for salads and vegetables are huge. In addition to salt, we list some seasonings to innovate and surprise your taste buds.

• Herbs de Provence: as the name implies, it is a mixture of herbs such as oregano, thyme, dried basil and rosemary, good for any type of roasted vegetable. They are allies to well-being.
• Chili pepper: Of course, chili peppers have a spicy flavor and when combined with paprika it makes a great seasoning for vegetables. Peppers have substances that prevent diseases such as diabetes and heart problems.
• Lemon: common in any kitchen, lemon seasons any type of salad. Improves digestion and boosts the immune system.
• Mint: either the natural leaf or the dressing made with the squeezed herb is delicious for salads. Improves digestion and irritated intestines.

The natural seasoning when done well and applied to your dish, that’s it! You don’t need anything else. Gradually you will see that this is the best choice for your health.

Where to buy natural spices online

To help you introduce natural spices into your life, we have selected some products for you to buy online. But also don’t get stuck on these indications and use and abuse the spices out there!

1. Garlic powder, at the Seasoning Web Store
2. Cardamom, at the Zona Cerealista Store
3. Ground coriander, at the Empório Majericão store
4. Rosemary, at the Well Natural Store
5. Oregano, at the Very Natural Store
6. Black sesame, at the Zona Cerealista Store
7. Dehydrated parsley, at the Temperos Web Store

Nutritionists claim that it is always better to eat the herb and natural spices than to take them in pill form. You can cook using them regularly and feel free to experiment and create your own blends of spices and dried herbs. Just use your taste buds and your imagination!